By Optimise Your Body with Martin Silva
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The podcast currently has 226 episodes available.
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Dr. Sean O'Mara joins us again and shares his insights on the importance of understanding different types of body fat and their impact on health. Visceral fat surrounds internal organs and can contribute to chronic inflammation and disease.
Reducing visceral fat can improve or eliminate associated health conditions. Myosteatosis, or fatty infiltration of muscle tissue, leads to loss of muscle function and mobility, especially in older adults. It doubles the risk of mortality compared to obesity alone.
Different types of subcutaneous fat have varying effects - some are protective, while others release inflammatory molecules and impact physical performance. Excess fat around the heart can be reduced through dietary changes. Atopic, cardio, and other visceral fats are unhealthy and should be avoided.
Getting scans and working with a doctor to eliminate these fat deposits is recommended. Maintaining a healthy balance of protective subcutaneous fat is crucial, as extreme fat loss through procedures like liposuction or excessive bodybuilding can deplete this beneficial fat, leading to negative health consequences. The overall message emphasises understanding the nuances of different fat types and prioritizing overall health and balance rather than extreme fat loss or unrealistic physique goals.
00:00:00 - Exploring Visceral Fat and Metabolic Health with Dr. Sean O'Mara
00:03:12 - The Four Depots of Visceral Fat
00:06:40 - The Four Dangerous Types of Fat in the Body
00:14:58 - Identifying Hidden Fat Deposits with CT and MRI
00:19:05 - The Dangers of Extreme Bodybuilding and the Benefits of Maintaining Healthy Body Composition
00:25:04 - The Importance of Balanced Appearance for Influence and Success
00:32:58 - The Power of Fats, Nitric Oxide, and Intense Exercise
00:34:47 - Healthy Skin and Tanning at 51
00:37:40 - The Importance of Sun Exposure and Natural Living
00:39:26 - The Power of Natural Scents: Healthy Skin from the Inside Out
00:43:41 - The Microbiome Benefits of Ocean Immersion
00:45:40 - Optimising Microbiome and Fasting for Health
00:49:40 - Optimise Health: Ditch Carbs, Embrace Ferments, and Get Scanned
00:52:46 - Overcoming Health Challenges Through Personalised Programs
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
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Connect with Dr. Sean O'Mara
https://www.growingbetternotolder.com/
https://www.instagram.com/drseanomara/
https://www.youtube.com/channel/UCXSU6RrQk5er2YeFCjN4OHw
Connect with Martin Silva:
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
Mike Millner shares his inspiring weight loss journey, losing over 100 pounds and keeping it off for over a decade. After struggling with unhealthy habits in college, Mike found success through strength training and guidance from a mentor who encouraged him to become a personal trainer. His story highlights the importance of finding a sustainable approach and having a supportive community.
Martin and Mike discuss the importance of addressing the psychology and habits behind our relationship with food, rather than just tracking macros or following fad diets. True, lasting change comes from shifting one's identity and making nutrition feel automatic, not relying on temporary approaches. They emphasise the need for an identity shift, seeing oneself as a fit, healthy person, rather than just trying to lose weight temporarily.
Habits and behaviours stem from one's core identity, and permanent change comes from embracing a new sense of self. The speakers advocate for a holistic, lifestyle-focused approach to weight management and metabolism, focusing on sustainable habits that can be maintained long-term while still achieving goals. The key is to focus on the process, not just the outcome.
Managing stress is also crucial for a healthy metabolism. While acute stressors like exercise can be positive, chronic stress from poor diet, sedentary lifestyle, or emotional factors can be detrimental. Finding balance through quality foods, movement, and emotional management is key.
00:00:01 - From Overweight to Healthy: My Fitness Journey
00:02:56 - From Yo-Yo Dieting to Sustainable Nutrition
00:05:18 - From PT to Nutrition Mastery: A Personal Journey
00:06:52 - Shifting Identity for Lasting Lifestyle Change
00:10:15 - The Importance of Sustainable Lifestyle Changes
00:12:55 - Optimising Metabolism: Nutrition, Activity, and Stress
00:15:26 - Managing Chronic Stress for Metabolic Health
00:18:37 - Developing a Healthy Relationship with All Foods
00:20:50 - Empowering Nutrition: Focus on Adding Before Subtracting
00:23:21 - Assess Your Starting Point for Transformation
00:25:47 - Optimising Daily Routines and Reducing Stress
00:28:23 - Sustaining Lifestyle Changes: Simplicity and Probability
00:30:36 - The Importance of Building a Solid Foundation
00:32:11 - Tracking Macros: A Useful Tool for Weight Loss
00:35:39 - The Power of Food Tracking for Weight Loss
00:37:31 - Tracking Habits Improve Mindful Eating
00:39:08 - Macros for the Average Person
00:41:49 - Personalised Neurotype Training for Behaviour Change
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Connect with Mike Miller:
https://www.instagram.com/coach_mike_millner/
https://podcasts.apple.com/us/podcast/mind-over-macros/
Connect with Martin Silva:
https://www.instagram.com/martinsilvafitness/
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Dr. Stephanie Estima shares her expertise on optimising women's health during Peri-menopause and menopause, focusing on meals, muscles, and mindset. Her book "The Betty Body" explores training and nourishing the body based on monthly hormonal cycles.
Steph describes the physical and emotional challenges of the luteal phase and how it can predict the menopausal transition. She highlights how hormones like oestrogen and testosterone peak around ovulation, impacting motor skills and learning.
Building muscle mass through targeted training becomes crucial during Peri-menopause/menopause for bone density and metabolism. Resistance training is emphasised over excessive HIIT for women in this transition to build quality muscle, support cardiovascular health as oestrogen declines, and avoid increased belly fat. The importance of strength training over excessive cardio is discussed, as building muscle boosts metabolism and leads to true fat loss over time, especially as we age.
00:00:01 - Ageing Well with Dr. Stephanie Estima
00:02:01 - Optimising Women's Health with the Menstrual Cycle
00:05:48 - Adapting Women's Health Across the Menstrual Cycle
00:07:38 - The Cyclical Nature of Women's Hormones and Its Impact
00:11:38 - Maintaining Strength and Muscle Mass Through Perimenopause
00:17:42 - Overcoming Stubborn Fat Gain Through Strength Training
00:20:54 - The Endorphin Rush and Muscle Maintenance
00:25:05 - Debunking the Myth of Women Getting "Bulky" from Lifting Weights
00:28:34 - Lean Muscle and Metabolism
00:29:41 - Exploring Nutrition and Intermittent Fasting Differences
00:32:31 - Optimising Protein Intake for Women as They Age
00:41:15 - Optimising Protein Intake for Menopausal Women
00:44:23 - Importance of Magnesium, Omega-3s, and Vitamin D for Women
00:48:25 - The Brain Benefits of Creatine for Women
00:52:18 - Reclaiming Time: Overcoming Digital Distractions
00:56:34 - Balancing Technology and Parenting
Connect with Dr. Stephanie Estima:
Dr. Steph' IG: https://www.instagram.com/dr.stephanie.estima/
Podcast https://drstephanieestima.com/podcast/
The Betty Body Book: https://drstephanieestima.com/book/
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin Silva: (Social media handles, Website - hyperlinked)
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
https://www.youtube.com/c/MartinSilvaWBFFPro
Get Your Free Metabolic Assessment:
https://form.jotform.com/242088200199052
Dr. Sean O'Mara, a physician and health optimisation expert, shares his transformative journey from being an unhealthy doctor to regaining optimal health through innovative techniques. He emphasises addressing chronic conditions holistically, without relying on pharmaceuticals or invasive interventions.
O'Mara overcame issues like heartburn, sleep apnea, and debilitating pain by adopting a Paleo diet, frustrated with the medical system's symptom-based approach. His epiphany came when lifestyle changes dramatically improved his health, leading him to research why these dietary approaches weren't more widely promoted. Through studying animals in the wild, O'Mara's research found that eating clean, whole foods and engaging in high-intensity, functional movements can reverse chronic diseases and improve fertility
Reducing visceral fat, the fat around internal organs, emerged as a critical biomarker for improved health and longevity. O'Mara advises avoiding ultra-processed foods and refined carbohydrates, which contribute to visceral fat accumulation. He highlights the importance of adopting a healthier, low-carb lifestyle for overall well-being and fertility.
Visible signs like limbal rings around the eyes and pores on the nose can indicate inflammation and oxidative stress linked to a processed food diet.
00:00:01 - From Unhealthy Physician to Health Optimisation Expert
00:03:16 - From Chronic Illness to Paleo Diet Transformation
00:05:58 - From Disease to Health: A Physician's Journey
00:10:17 - Visceral Fat: A Biomarker for Health and Fertility
00:13:42 - Visualising Visceral Fat Through Abdominal Scans
00:16:31 - Reducing Visceral Fat: Quality over Quantity
00:20:25 - Biomarkers of Health: Limbal Rings and Nose Pores
00:26:24 - Eliminating Visceral Fat Through Lifestyle Changes
00:29:52 - The Influence of Gut Microbiome on Lifestyle and Cravings
00:39:36 - Tracking Visceral Fat with MRI Scans
00:44:25 - The Skin's Revealing Insights: From Penile Veins to Skin Turgor
00:48:21 - The Power of Collagen and Lifestyle Changes for Skin Health
00:53:37 - Optimising Health Beyond Revenue
00:58:10 - Alcohol's Impact: Moderation vs Destruction
01:00:30 - From Film Editor to Leather Artisan: A Transformation Story
01:04:25 - Health and Performance Optimisation
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
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Connect with Dr. Sean O'Mara:
https://drseanomara.com/
https://www.instagram.com/drseanomara/
https://x.com/drseanomara
Connect with Martin Silva:
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
https://www.youtube.com/c/MartinSilvaWBFFProcom/@martinsilvafitness
Get Your Free Metabolic Assessment:
https://form.jotform.com/242088200199052
Dr. Ted Naiman shares his journey from engineering to medicine, inspired by the role of diet and exercise in optimising health. He initially thought type 2 diabetes was primarily genetic, but realised lifestyle factors like diet and exercise are crucial. Genetics don't seal one's fate, environmental factors like diet and exercise have a huge impact on health outcomes. Insulin resistance is linked to running out of space to store calories in muscle or fat cells. The "P.E. Diet" focuses on protein and energy balance rather than restricting carbs or fats. Humans obtain nutrients by consuming other living organisms, which get energy from plants via photosynthesis. A higher protein percentage of calories (20-33%) is more satiating and can help with weight loss compared to the modern 12.5% protein diet. The protein-to-non-protein energy ratio is one of the most important dietary factors. Foods with more protein, fibre, and water have higher "satiety per calorie" and can prevent overeating. Understanding satiety per calorie can help make better food choices for gaining or losing weight.
00:00:00 - Free Metabolic Assessment and Optimizing Health
00:01:41 - From Engineering to Medicine: A Winding Career Path
00:04:59 - Diabetes, Diet, and Exercise: The Powerful Interplay
00:10:12 - Exploring the PE Diet: Protein and Energy
00:12:34 - The Role of Protein and Minerals in Plant and Animal Nutrition
00:16:13 - The Power of Protein: Satiety and Calorie Control
00:20:17 - Satiety Per Calorie: The Key to Healthy Eating
00:23:57 - Exploring the Spectrum of Satiety per Calorie in Foods
00:28:03 - Processed vs. Unprocessed Foods: Nuancing the Debate
00:31:38 - Protein Bars vs. Whole Foods for Satiety
00:36:04 - Explaining Volume Eating: Mechanical Distension and Satiating Low-Calorie Foods
00:39:48 - Optimizing Protein Intake and Exercise for Weight Loss
00:44:03 - The Power of Resistance Training for Sustainable Fat Loss
00:46:18 - The Benefits of Building Lean Muscle Mass
00:50:38 - Calisthenics: Bodyweight Training at Home
00:52:38 - The Benefits of Bodyweight Exercises for Longevity
00:55:36 - Finding the Right Fitness Balance
00:58:48 - Exploring Ted Naiman's Work: Books, Brands, and Nutrition Apps
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
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Connect with Dr. Ted Naiman:
https://www.instagram.com/tednaiman
https://x.com/tednaiman
https://www.youtube.com/user/tednaiman
Connect with Martin Silva:
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
https://www.youtube.com/c/MartinSilvaWBFFPro
Optimise Your Body are taking on 4 men or women who want to transform their body, drop fat and build structure within the next 12 weeks! Click here to apply:
https://form.typeform.com/to/LpyFFT85?typeform-source=optimiseyourbody.typeform.com
In this insightful episode, Dr. Anthony Chaffee, a neurosurgical resident from the U.S now living in Perth, Australia, shares his passion for neurosurgery and his fascinating perspective on optimal nutrition for human health and performance. He believes many chronic diseases can be reversed through dietary changes to a species-specific, carnivore diet.
Dr Chaffee discusses his captivation with the brain's complexity from medical school, marvelling at the ability to operate on the organ that defines our humanity. His fascination with the brain's biochemistry and restoring lives through neurosurgery fuelled his career path. The speaker delves into his research on plant defence chemicals and the evolutionary relationship between plants and animals, reinforcing his belief in a carnivore diet as the best way to eat for humans.
He cites surprising findings that many fruits and vegetables contain natural carcinogens and toxins more harmful than pesticides. Dr. Chaffee shares his personal experience transitioning to a strict meat-and-eggs diet, leading to remarkable improvements in athletic performance, metabolic health markers and energy levels.
00:00:01 - Optimising Human Health Through Diet
00:01:13 - Exploring the Laid-Back Lifestyle of Coastal Western Australia
00:05:56 - The Brain: The Essence of Humanity
00:08:46 - The Evolutionary Arms Race Between Plants and Animals
00:13:49 - Toxicity in Plants: Rethinking Dietary Choices
00:17:09 - From Superhuman to Sick: How a Carnivore Diet Transformed My Life
00:24:06 - Carnivore Diet: Reversing Chronic Illness
00:30:48 - Dietary Changes Outperform Medications for Autoimmune Diseases
00:37:42 - Fibre, Gut Damage, and Autoimmune Diseases
00:45:53 - Questioning Authority and Flawed Research
00:49:16 - Questioning the Cholesterol-Heart Disease Link
00:52:44 - The Flawed Cholesterol-Heart Disease Link
00:57:21 - Cholesterol: The Essential Nutrient
00:59:46 - Chronic Diseases Caused by Toxicity and Malnutrition
01:04:21 - Biases in Nutritional Science and Seventh-day Adventist Influence
01:08:01 - Fibre Debate: Questioning the Conventional Wisdom
01:11:43 - Fibre and Colon Health: Debunking the Myths
01:16:08 - Exploring the Complexities of Nutrition and Health
Connect with Anthony Chaffee:
https://www.instagram.com/anthonychaffeemd
https://www.youtube.com/channel/UCzoRyR_nlesKZuOlEjWRXQQ
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
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Connect with Martin Silva:
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Dave Feldman, an engineer by trade, discovered the low-carb, high-fat diet in 2015 to avoid becoming diabetic like much of his family. However, his cholesterol levels shot up, sparking his obsession to understand the underlying mechanisms. Despite his family members seeing only marginal increases on the same diet, Dave's cholesterol nearly doubled, leading him to delve deeper into the science behind cholesterol and how it's regulated in the body.
His engineering background helped him approach the issue systematically, ultimately enabling him to gain a deeper understanding of the complex system that moves cholesterol around, which has since allowed him to share valuable insights with others. Dave shares his journey of overcoming fear and learning about the importance of fat metabolism for health. He explains that when you are metabolically healthy and powered by fat, your body needs to transport fat and fat-soluble vitamins through the bloodstream using lipoproteins.
LDL and HDL have been labeled "bad" and "good" cholesterol based on cardiovascular disease risk association. - When triglycerides are low, HDL tends to be high as it picks up components during the lipoprotein delivery process, linked to metabolic health. - Higher LDL cholesterol levels can occur when people become healthier, which can be confusing for healthcare providers
Genetic predisposition also plays a role. - Higher fibre intake and resistance training can help with cholesterol clearance and LDL particle uptake by muscle tissue. - ApoB, the major protein in lipoproteins, may be a better marker for atherogenic risk than LDL alone
"Lean mass hyper-responders" have high LDL, high HDL, and low triglycerides, potentially due to efficient fat metabolism and rapid lipoprotein turnover rather than a "traffic jam" of lipids.
00:00:01 - Cholesterol Experiments Led to Research Career
00:04:32 - The Role of Lipoproteins in Transporting Fats and Cholesterol
00:09:11 - Understanding Cholesterol Types and Metabolism
00:13:07 - Navigating Cholesterol Levels for Metabolic Health
00:14:34 - The Impact of Metabolic Health and Exercise on LDL Cholesterol
00:18:08 - Exploring the Science of LDL and Cholesterol
00:22:41 - Cholesterol Levels and Metabolic Health
00:38:26 - Navigating Metabolic Health and Processed Foods
00:41:58 - The Importance of Whole Food Nutrition
00:45:01 - Finding Balance in Dietary Changes
00:50:07 - Optimizing Protein Intake and Strength Training for Metabolism and Longevity
00:54:24 - Navigating High LDL Levels: Medication vs. Lifestyle Changes
00:58:28 - The Power of Blood Work: Tracking Insulin and Glucose Levels
Connect with Dave Feldman: (Social media handles, Website - hyperlinked)
https://www.instagram.com/realdavefeldman
https://x.com/realDaveFeldman
https://cholesterolcode.com/
Connect with Martin Silva: (Social media handles, Website - hyperlinked)
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
https://www.youtube.com/c/MartinSilvaWBFFPro
Click Below To Join Free Fat Loss Challenge:
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Martin shares his experience achieving rock-solid abs in just 3 weeks without extra cardio or calorie counting.
In this episode, the host celebrates his 37th birthday and shares details about a 21-day fitness challenge with a $500 AUD prize for the winner who can lose 5 pounds of fat and get the best transformation. He emphasises that the challenge focuses on building a sustainable fitness foundation rather than extreme measures.
00:00:00 - Winning a $500 Challenge for Fat Loss
00:02:22 - Achieving Visible Abs Through Nutrition and Training
00:03:55 - Mindful Approach to Fats and Calories
00:05:30 - Optimising Protein Intake for Muscle Growth
00:07:06 - Optimising Protein Intake for Weight Loss
00:10:34 - The Benefits of Greek Yogurt and Avoiding Unhealthy Snacking
00:11:59 - Optimising Protein Intake and Reducing Carbs for Improved Gut Health
00:13:01 - Balancing Macros for Better Sleep and Energy
00:14:11 - Moderation in Fruit and Carb Intake
00:16:17 - The Power of Targeted Ab Exercises
00:20:28 - Effective Ab Workouts: Quality Over Quantity
00:24:02 - Wrapping Up the Session
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
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Connect with Martin Silva: (Social media handles, Website - hyperlinked)
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
This podcast episode focuses on helping listeners stay lean and healthy during the summer months.
It helps develop an intuitive understanding of your body's needs. - Pre-planning meals and workouts, especially during social events or vacations, is key to staying on track. - Prioritise your health and fitness routine by scheduling workouts as non-negotiable parts of your day.
Adopt a lifestyle of caring for your body, rather than viewing it as a restrictive diet with "cheat meals. " - Maintain a healthy relationship with food by enjoying occasional treats while focusing on lean, high-protein foods that keep you satisfied and energised
00:00:01 - Summer Shred and Staying Lean Tips
00:02:59 - Balancing Nutrition, Training, and Movement for Staying Lean
00:04:36 - The Importance of Self-Monitoring for Weight Management
00:06:15 - Tracking Food is A Tool, Not a Destination
00:07:38 - Stop Making Excuses! The Importance of Self-Monitoring and Pre-Planning
00:10:56 - Plan Ahead for Social Events
00:13:37 - Reframing "Cheat Meals" for a Healthy Relationship with Food
00:15:08 - Avoiding Emotional Eating and Embracing Healthy Habits
00:19:35 - Protein-Packed Breakfasts for Summer
00:20:56 - The Optimal Caffeine Timing for Sustained Energy
00:23:00 - Low-Calorie Drink Options for Weight Management
00:24:34 - Cutting Added Fats for Summer Leanness
00:26:51 - Resistance Band Training Benefits on Rest Days
00:28:23 - Social Influence and Staying Active
00:29:11 - Avoiding Temptation & Choosing Your Social Circle
Optimise Your Body is launching a 21-day "Five Pounds Gone" challenge which starts on Monday August 12th, providing one-on-one support and a community to help listeners lose 5 pounds of fat in a sustainable way. Apply using the form below:
https://optimiseyourbody.typeform.com/to/CZ2pMWVW
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin Silva: (Social media handles, Website - hyperlinked)
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
https://www.youtube.com/c/MartinSilvaWBFFPro
Optimise Your Body is launching a 21-day "Five Pounds Gone" challenge which starts on Monday August 12th, providing one-on-one support and a community to help listeners lose 5 pounds of fat in a sustainable way. Apply using the form below:
https://optimiseyourbody.typeform.com/to/CZ2pMWVW
In this episode, Martin discusses the "Perfect Fat Loss Diet" that promotes weight loss, Building Muscle, improves overall health, metabolic health, and mental well-being.
Martin shares personal experiences with binge eating unhealthy foods and the importance of breaking free from these sabotaging behaviours. He also discusses the dangers of sugary snacks and protein bars containing artificial sweeteners, which can disrupt gut health and hormones, leading to increased hunger and cravings.
The episode highlights the importance of being mindful of the ingredients and potential triggers in foods, even when shopping at the grocery store, and finding healthier ways to satisfy cravings.
Timestamps:
00:00:01 - The Perfect Fat Loss Diet
00:03:43 - Minimising Ultra-Processed Foods for Better Health
00:05:39 - The Power of Whole Foods: Overcoming Ultra-Processed Food Addiction
00:15:25 - Avoiding Tempting Ultra-Processed Foods
00:17:29 - The Impact of Artificial Sweeteners on Gut Health and Hunger
00:20:50 - Whole Foods Diet for Fat Loss Success
00:23:29 - Focus on Ingredients, Not Calories
00:24:52 - Filling Your Basket with Single-Ingredient Whole Foods
00:27:29 - Strategies for Healthy Eating: Focus on Ingredients, Protein
00:29:16 - Optimising Protein Intake for Breakfast
00:31:12 - Balancing Calories and Protein for a Healthy Diet
00:32:51 - Optimising Carb Intake and Mindful Eating
00:35:23 - Healthy Snacking Recommendations for Complete Meals
00:39:19 - The Dangers of Highly Palatable Foods and the Rise of GLP-1 Agonists
00:40:35 - Exploring Responsible Use of Ozempic and Other Supplements
Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:
https://mailchi.mp/1fe353b57501/level-up-7-day-challenge
Connect with Martin Silva: (Social media handles, Website - hyperlinked)
https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
https://www.youtube.com/c/MartinSilvaWBFFPro
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